Kifi da cholesterol

Abinci mai gina jiki yana taka muhimmiyar rawa, kuma kifi ya zama tilas a yayin cin abinci, saboda haka kuna buƙatar sanin wane kifi ne mai kyau ga cholesterol.

Cholesterol abubuwa ne na mai wanda yake a jiki. A cikin mutane, waɗannan lipids ana samarwa a cikin hanta kuma sune ɗayan mahimman abubuwa don aikin al'ada na jiki. A cikin mutum mai lafiya, matakan cholesterol na jini na iya kasancewa daga 3.6 mol / L zuwa 5 mmol / L. Idan alamu sun wuce matakin halatta, to haɓakar cutar atherosclerotic mai yiwuwa ne.

Atherosclerosis shine kunkuntar da kuma toshewar hanji, wannan cutar ana ɗauka matakin farko ne na infarction na zuciya da bugun jini. Saboda haka, yana da matukar muhimmanci a sanya ido a kan matakin cholesterol a cikin jini. Tare da babban cholesterol, likitoci da farko suna ba da shawarar yin bita kuma, idan ya cancanta, canza abincin. Abin da ba a so (ko kuma an cire shi gaba ɗaya) ga mutanen da ke da atherosclerosis su ci abincin da ke ɗauke da fitsari na dabbobi, kuma babban abin da ke cikin abincin ya kamata ya kasance abinci tare da omega-3, 6, da acid na rashin abinci mai ɓoyewa 3. Tushen mawadatarsu shine kifi.

Abinda yake da kyau ga kifi da kuma menene cholesterol a ciki

Zamu iya cewa kowane kifi yana da amfani, tunda yana da mahimman abubuwan ganowa, kitsen da sunadarai. Marasa lafiya tare da atherosclerosis an yarda suyi amfani da wannan samfurin kawai yin la'akari da hanyoyin shirye-shiryenta. A al'adance an yarda cewa mafi amfani sune nau'in kifin ruwan teku, amma ruwa mai laushi, wanda yawancinsu masu kitse-mai da yawa, suma suna dauke da abinci mai yawa.

1. Bitamin - A, E, B12 - waɗannan sune abubuwanda suka zama dole ga kowane kwayoyin. Abubuwan da ke da amfani da phosphorus, aidin, baƙin ƙarfe, magnesium, potassium, zinc da sauransu suna da tasiri ga ayyukan metabolic a cikin jiki da kuma kai tsaye akan tsarin jijiyoyin jini.
2. Ginin furotin shine tushen kayan gini.
3. Omega-3, Omega-6 sune mayuka masu kitse marasa narkewa wadanda zasu iya tsabtace tsarin jijiyoyin jiki wanda aka riga aka adana kayan karko akan bangon jijiyoyin jini, kazalika da ƙananan cholesterol.

Kifi kuma ya ƙunshi cholesterol, wanda adadinsa ya dogara da mai mai. Akwai nau'ikan mai mai kitse (2% mai), tare da wadataccen mai mai (daga 2% zuwa 8%). A cikin yawan kitse, ya kasance daga 8% ko fiye.

A zahiri, man kifin yana da amfani sosai don runtse cholesterol a cikin jini, a yanzu an sake shi a cikin nau'in capsules, waɗanda suke da sauƙin ɗauka. Yawan cin abinci na yau da kullun bayan makonni 2 yana rage cholesterol da 5-10%. Wadannan kari na kayan halitta cikakke ne ga wadanda basa son cin kifi.

M kaddarorin kifi

Duk kifayen suna cikin koshin lafiya. Wannan magana ta saba da mu tun daga lokacin ƙuruciya. Matsakaicin sabon abu da abun da ke tattare da ilmin halitta yana sanya jita-jita kifi ba kawai dadi bane, har ma yana da mahimmanci ga jiki. Kifi mafi amfani, al'ada a cikin ruwa, amma kuma mazaunan ruwan tsarkakakken ruwa suna da amino acid masu yawa da abubuwan da aka gano a jikinsu, yayin da suke magana akan nau'ikan mai mai.

Abubuwa masu amfani da aka samu cikin kifi sun haɗa da:

Don haka, kifi ingantaccen samfuri ne mai mahimmanci ga kowane abinci. Yi jita-jita daga gare shi saturate jiki tare da cikakken furotin mai narkewa, daidaita ayyukan glandar thyroid da sauran gabobin da ke cikin ciki, tabbatacce yana shafar tsarin juyayi, haɓaka yanayi, ƙwaƙwalwa da bacci, daidaita yanayin rayuwa. A cikin marasa lafiya da keɓaɓɓen cholesterol, kayan abinci na kifi na iya rage “raunin” atherogenic ƙunshi na lipids a cikin jini da rage haɗarin cututtukan zuciya da rikicewar ƙwayar cuta na atherosclerosis.

Yaya yawan cholesterol a cikin kifi?

Kifin ya bambanta. Idan ka tantance abun da ke cikin sunadarai na jerin shahararrun shahararrun, zaka samu hoto mai zuwa:

• ruwa - 51-85%,
• furotin –14-22%,
• fats - 0.2-33%,
• ma'adinai da abubuwan cirewa - 1.5-6%.

Abin ban sha'awa, kitsen ruwan tsami da nau'in marine ya sha bamban sosai a cikin abin da ya shafi: idan tsohon yana da tsarin sunadarai kama da na kaji, na ƙarshen yana da keɓaɓɓen tsarin halittar ruwan lipids.

Matakan cholesterol a cikin kifi na iya bambanta. Abin takaici, babu wasu nau'ikan da babu shi: duk kifayen suna da wasu kaso na kitsen dabbobi, wanda shine mafi yawan cholesterol.

Kamar yadda za'a iya gani daga tebur, abubuwan da ke cikin cholesterol a cikin nau'ikan kifaye daban-daban sun banbanta da yawa. Yawan adadin cholesterol da mutum ya kamata ya ci shi yana da ƙwayar cuta da ƙwaƙwalwar ƙwayar cuta bai kamata ya wuce 250-300 mg / rana ba.

Wanne kifi ne mai kyau ga mutanen da ke da manyan ƙwayoyi?

Abin ban sha'awa, duk da yawan abubuwan da ke cikin cholesterol, yawancin nau'in kifi za a iya cinye shi ta hanyar marasa lafiya da aka lura da cutar atherosclerosis da rikicewar jijiyoyinta. Dukkanin abubuwa ne masu amfani mai amfani: suna iya rage yawan kwayar cholesterol da ake samarwa a hanta kuma daidaita dabi'ar mai a jiki baki daya.

Paradoxical kamar yadda yake iya sauti, kifaye masu amfani ga mutanen da ke da ƙwayar cholesterol sune nau'ikan kifin mai ƙanshi (kifi, kifi, kifi). A yau, za'a iya sayan gawa da steaks tare da tatsuniya mai ban sha'awa a kowane babban kanti, kuma jita-jita da aka yi daga kifin ja ba kawai lafiya ba ne, har ma da daɗi sosai. A bu mai kyau siyar da kifi daga masu siyar da amintattu: ba dukkan gawawwakin da ke zuwa kantunan benayen kwastomomi suna da ɗanyen sabo. Mafi amfani ga jiki shine salmon mai laushi ko salmon. 100 giram na naman kifin wakilin salmon yana ba da buƙatun yau da kullun don omega-3, wanda ke nufin yana yin gwagwarmaya da gwagwarmaya na cholesterol.

Baya ga nau'ikan kifaye ja, shugabannin da ke cikin abubuwan da ba a gamsu da su ba GIC sune tunawa, kifin, halibut, herring, sardinella da sardine. Yana da amfani sosai don amfani da su a cikin tafasasshen dafaffen ko gasa, amma har ma da nau'in abincin gwangwani, waɗannan nau'ikan zasu iya rage cholesterol kuma suna taimakawa neman lafiya.

Kuma mafi yawan nau'ikan kifayen masu rahusa, masu amfani ga atherosclerosis shine herring wanda ya saba da kowa. Abin sani kawai wanda ba a ke so a yi amfani da herring salted ga “warkewa” dalilai da babban cholesterol: yana da kyau idan sabo ne ko daskararre. Af, herring zai juya ya zama mai daɗi sosai idan kun gasa shi da lemun tsami da ganye.

Har ila yau, nau'in kifin mai-mai mai kyau ya cancanci kulawa ta musamman. Cod, halibut ko pollock abinci ne mai ƙarancin kitse kuma an ba shi izini ga marasa lafiya da atherosclerosis. Hakanan zasu iya rage ƙananan ƙwayoyin jini.

Dangane da shawarar likitocin, ga marasa lafiya da ke da babban ƙwayar cholesterol, ya isa ya ƙara kifin 150-200 g na kifi sau 2-3 a mako ga abincinsu.

Kifin Atherosclerosis

Domin kifin ya zama lafiya, ya zama dole a dafa shi da kyau. Abu ne wanda ba a ke so a ci kifi tare da cholesterol mai yawa:

• soyayyen a man shanu ko kayan lambu. Frying yana lalata yawancin abubuwan gina jiki a cikin samfurin,
• baya isasshen magani mai zafi. Kifi na iya zama asalin cututtukan da yawa waɗanda ba a iya gani da idanun mutum. Sabili da haka, ba a ba da shawarar a ci kifin mai (misali, a cikin sushi, Rolls) asalin asalin da ba a sani ba,
• gishiri - gishiri mai yawa na iya haifar da riƙewar ruwa da haɓaka cikin haɓakar ƙoshin jini. Zai ƙara nauyi a kan zuciya,
• kyafaffen, kamar yadda ya ƙunshi ba kawai wuce haddi gishiri, amma kuma carcinogens. Kifi na kyafaffen kifi ana ɗaukar ƙarancin lahani fiye da kifi mai zafi.

Hanyar dafa kifi, wanda yake riƙe da iyakar halaye masu amfani, shine dafa abinci, hurawa, yin burodi. Abincin da tasa a wannan yanayin ya dogara da zaɓin kifayen da ya dace. Bi waɗannan jagororin:

• Zai fi kyau a zaɓi ɗan ƙaramin kifi. Manyan gawawwakin na iya tsufa kuma suna da yawan cutarwa.
• Kamshin kifin sabo ne na bakin ciki, takamaiman, mai ruwa. Idan gawa tana jin ƙima ko mara daɗi, to, wataƙila tana da laushi.
• Wata alamar freshness ita ce elasticity na ɓangaren litattafan almara. Kin ƙi sayen idan bayan danna tare da yatsa ya gano alama a jikin gawa har wani lokaci.
• A launi na ɓangaren litattafan almara na iya zama daban: daga launin toka-toka mai launin ja.

Dokokin adana kifaye suna ba ka damar barin sa na tsawon kwanaki 2-3 a cikin firiji ko daskarewa na watanni da yawa a cikin injin daskarewa.

Sauna Salmon

Don shirya tasa kuna buƙatar:

• kifi kifi (kamar 0.5 kilogiram),
• lemun tsami - 1,
• kirim mai tsami 15% (mara gishiri) - dandana,
• cakuda ganye na Italiyanci (Basil, organo) - dandana,
• gishiri, barkono - dandana.

Gimbiya mai tsabta, kurkura a ruwa mai gudu, bushe tare da zane mai tsabta. Grate tare da gishiri, barkono da ganye, zuba sama da rabin ruwan lemun tsami kuma bar zuwa marinate tsawon minti 30-40. Sanya yankin a cikin kwano na tukunyar tukunyar ruwa biyu (ko masu aiki da yawa tare da aikin "hurawa"), man shafawa tare da kirim mai tsami. Sanya kwandunan kifi a saman tukunyar ruwan zãfi, tururi na minti 40-60. Abincin abinci mai dadi yana shirye.

Oven gasa herring

Da yawa sun saba da cin abincin salted ne kawai. Amma zai zama da amfani sosai ga gasa wannan kifin ruwan gishirin: zai riƙe mafi ƙarancin halaye masu amfani kuma ba zai cutar da ƙimar gishiri sosai ga zuciya da jijiyoyin jini ba. Bugu da kari, gwanayen da aka gasa suna da dadi sosai.

• ɗanyun daskararre - 3 inji mai kwakwalwa.,
• lemun tsami - 1,
• man kayan lambu - don sa mai fom,
• gishiri, barkono, kayan yaji - dandana.

Ka dafa abin yanka don yin burodi, tsaftace kayan ciki da kuma wanke gawa a karkashin ruwa mai gudu. Ana iya barin kai da wutsiya, amma ana iya yanka. Grate herring da gishiri da barkono, wani zaɓi da kayan yaji mai ƙasa, paprika, turmeric, bushe kayan lambu da thyme. Sanya kifin a kan takardar yin burodi, shafawa tare da man kayan lambu kuma yayyafa ruwan 'ya'yan lemun tsami.

Sanya kwano a cikin tanda kuma gasa herring na minti 30-40 a zazzabi na digiri 200. Sai dai itace mai kifi mai ƙanshi da ƙanshi tare da gasa mai ɗanɗano. Ku bauta wa ado da lemun tsami yanka. Duk wani salatin kayan lambu ko kuma dankalin turawa da aka gasa ya dace da ado.

Bayan 'yan kalmomi game da mai kifi

Bayan 'yan shekarun da suka gabata, man kifi na iya kasancewa ɗaya daga cikin abubuwanda ba a taɓa tunawa da su game da ƙuruciya. Rana ta Sovietan makarantar Soviet ta fara ne da cokali mai amfani mai mahimmanci tare da kamshin kifin mai daɗi da ɗanɗano mara dadi.

A yau, ana siyar da wannan ƙarin kayan abinci a cikin nau'i na ƙananan capsules, waɗanda suke da matukar dacewa don ɗauka. Saboda haka, fitarwa ga waɗanda ba sa son kifi zai zama cinikin yau da kullun na mai kifi - tushen da aka ba da amfani da shi na mai da yawa na mai.

Amfani da kullun capsules na yau da kullun a cikin kwanakin 14 na farko zai taimaka rage cholesterol da 5-10% daga asali. Bugu da kari, magani a zahiri yana “tsabtace” tasoshin daga ciki, yana maido da zubar jinni wanda hakan zai baka damar rage karfin jini kadan. Likitoci suna ba da shawara ga shan mai kifin ga duk mutane sama da 50 don hana haɗarin kamuwa da cutar atherosclerosis da rikice-rikicensa masu haɗari - bugun zuciya da bugun jini.

Don haka, kifi samfuri ne mai lafiya musamman ga mutanen da ke da ƙwayoyin cholesterol. Kasancewar abincinku ya bambanta tare da abincin kifi, zaku iya dawo da gwajin zuwa al'ada, kawar da matsalolin kiwon lafiya da kuma ƙara yawan tsammanin rayuwa.

Cin kifi tare da babban cholesterol

Tare da babban cholesterol, zaku iya cin kifi, tunda yana da abubuwa da yawa waɗanda zasu iya tsaurara matakan rage kiba. Wato:

• Maƙale Abubuwan sunadarai a cikin samfuran kifi suna ɗayan mafi sauƙi a cikin cutar. Bugu da kari, dangane da adadi ba su da karanci ga kayayyakin nama. Tare da abincin abincin teku, jiki yana karɓar amino acid da yawa, gami da mahimman abubuwa.
• Bitamin A da E, Rukunin B. Wadannan bitamin suna ba da gudummawa ga metabolism na al'ada, nuna tasirin rigakafin atherosclerotic (musamman bitamin E saboda tasirin antioxidant) kuma yana iya rage cholesterol.
• Abubuwa da haɗin su. Phosphorus, jan ƙarfe, ferrum, potassium, alli, fluorine, magnesium, zinc - kuma waɗannan ba duk ion ne da zamu iya haɗuwa da samfuran kifi ba. Kowane ɗayan waɗannan abubuwan sun ƙunshi ɗaruruwan ɗaruruwan halayen a kyallen takarda da gabobin. Magnesium da potassium mai mahimmanci don aiki daidai na zuciya. Kasancewar kifin a cikin abincin a kalla sau ɗaya a mako zai iya rage haɗarin infarction na farji a cikin masu cutar cholesterol da kusan 20%.
• Kifi mai. Abunda ya ƙunshi mai acid - Omega-3 da 6, waɗanda ke da tasirin antiatherogenic mai ƙarfi. Wadannan mahadi suna kewaya ta cikin jijiyoyin jini kuma suna tsaftace endothelium na jijiyoyin jiki daga adon lipid da kuma kayan kwalliyar cholesterol.

Wani irin kifi ne mafi kyau da za a ci tare da high cholesterol?

Iri mai amfani da cutarwa

Mafi amfani da lafiya amintaccen kifin cholesterol - kifi. Su ne mafi inganci a cikin yaƙi da cutar lipid metabolism. Suna da babban abun ciki na omega-3 mai mai, wanda ke motsa raguwa a cikin yawan mummunan cholesterol a cikin jiki.. Baya ga kifin salmon, irin waɗannan abubuwan ƙoshin abinci kamar harshen teku, herring, mackerel, amma dafa daidai bisa ga wani girke-girke, zai dace. Ringanyen gishiri, wanda muka saba da shi, ba shi da tsarin kayan abinci masu mahimmanci.

Salmon kiwo

Irin nau'in kifaye masu ɗauke da mayuka masu dumbin yawa, musamman, Omega-3, waɗanda ke da tasirin anti-atherosclerotic - suna haifar da rushewar filayen atherosclerotic a cikin ganuwar jijiyoyin jiki. Sabili da haka, ana iya ba da shawarar ga marasa lafiya da keɓaɓɓen cholesterol. 100 g na kifin fillet na waɗannan nau'in marine yana ƙunshe da buƙatun yau da kullun na Omega -3 ga mutane.

Nagari don amfani mai kifin salmon mai zuwa:

Kifi na kogi

Dangane da satifiket na FA (fat mai), microelements da macroelements, nau'in kogin na baya ga marine. Abun da ke tattare da kitse na nau'ikan ruwa - abubuwan da suke dasu da tsarin sunadarai iri daya ne da na tsuntsaye, yayin da iri daban-daban tsarin shaye-shayen halittun da ke cikin lipids ya kebanta. Saboda haka, kifin kogin tare da babban cholesterol a yardaduk da haka bayyane warkewa Kada a tsammanin sakamako na warkewa.

Kyafaffen, bushe da kifi mai bushe

Waɗannan nau'ikan kifayen suna da babban cholesterol ba da shawarar ba don amfani. Kifin da aka sha yana dauke da abubuwa masu yawa na carcinogenic - ban da gaskiyar cewa ba su taimaka don rage yawan ƙwayar cholesterol ba, suna iya zama abubuwan haɗari don haɓakar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa - suna ba da gudummawa ga samuwar ƙwayoyin atypical.

A cikin kifi mai bushe da bushe, mai yawa gishiri, wanda ke shafar metabolism ɗin ruwa-na jiki, na iya tayar da haɓakawa a cikinccen (yawan bugun jini). Gangarorinsu a cikin jiki suna aiki ne a matsayin tushen ci gaban hauhawar jini.

Yadda ake dafa kifi

Don ingantaccen shiri na tsarin abincin, busasshen bayani game da wane kifayen ke da amfani ga rashin daidaiton ƙwayar hancin bai isa ba. Kuna buƙatar sanin yadda ake dafa shi da kyau. Hanyoyin dafa abinci mafi dacewa sune: tururi, yin burodi da tafasa. Bi wadannan nasihu:

• A hankali zaɓi sabon kifi - ana saninsa da takamaiman ƙanshin, mai ƙanshi. Bai kamata ya zama mai saurin ƙanshi ko mara dadi ba - a cikin wannan ƙirar, kifin, mai yiwuwa, ya rigaya yana da rayuwar rayuwar shiryayye kuma bai dace da amfani ba.
• Wani muhimmin ƙira don ingantaccen kifi shine ƙoshin roba. Bayan latsawa, ɓangaren litattafan ya kamata su dawo zuwa ga siffar su nan da nan, ba barin wani yatsa.
• Sanya fifiko ga kifi na ƙarami ko babba. Manyan mutane sun ƙunshi adadin abubuwa da abubuwan da ba a so.
• Theunƙun ɗamara na iya samun launi daban-daban dangane da iri-iri - daga launin toka mai ruɗi zuwa ja.

Yana halatta a ajiye sabo da kifi na kwana biyu zuwa uku a firiji, ko a daskare shi a cikin injin daskarewa har zuwa watanni da yawa.Lokacin dafa abinci, koyaushe ya zama dole don aiwatar da isasshen aiki, tunda akwai abubuwa masu kamuwa da samfuran kifin waɗanda hangen nesa bai bayyana ta ɗan adam ba - abincin teku shine tushen (ɗayan manyan) na helminths masu haɗari.

Ba shi da daraja a kula da kayan soyayyen, tun da irin wannan shiri yakan lalata yawancin bitamin lafiya da abubuwan da ke cikin abincin abincin. Wannan ita ce fa'idar dafaffen abinci da abinci da abinci da yumbu. Mai zuwa jerin girke-girke na kifin ne don maganin rage kiba a jiki.

Sauna Salmon

Don wannan tasa, muna buƙatar fillet ɗin salmon (m, kimanin gram 500), lemun tsami ɗaya, don dandana - ƙamshi mai ƙamshi mai sauƙi, gishiri, barkono, cakuda ganye. Ya kamata a wanke yankin, a bushe tare da zane na yau da kullun. Sa'an nan a shafa a garesu tare da shirye-shiryen da aka shirya - gishiri, barkono, da sauransu, matsi ruwan 'ya'yan lemun tsami a saman kuma ajiye don marinating na rabin sa'a. A ƙarshen lokacin zaɓaɓɓu, yada kifin tare da kirim mai tsami kuma ya ɗora tururi na mintuna 50-60. An gama!

Oven gasa herring

Duk da cewa yawancinmu muna yin tarayya da wannan nau'in kawai tare da herring salted, har yanzu akwai sauran hanyar yin amfani da shi. Musamman, zai kasance da amfani sosai don gasa shi. A saboda wannan muna buƙatar samfuran masu zuwa: 'yan daskararren daskararre - guda guda 3-4, dangane da girmanta da rabo, lemun tsami ɗaya, man kayan lambu da kayan ƙanshi don dandana (gishiri, barkono, da sauransu). Muna tsabtace naman gawa don yin burodi, kurkura tare da ruwan sanyi, ana iya yanke shugaban da wutsiya. Grate herring tare da dafa kayan yaji. Mun yada shi a kan takardar burodi, wanda muke sa mai a gaba tare da mai, kuma zub da lemun tsami a saman. Bayan haka, sanya wannan duka a cikin tanda kuma gasa don rabin sa'a a zazzabi na digiri 180. Lemon wedges suna da girma a matsayin abinci gefen.

Daga cikin wadansu abubuwa, Ina so in faɗi wordsan kalmomi game da cin mai mai tare da matsaloli tare da cholesterol. Man kifi wani abu ne mai kayan aiki na kayan aiki; yana samuwa don siyar da nau'in kawa. Sun ƙunshi adadin mahadi da abubuwa waɗanda suke da amfani kuma suna da mahimmanci ga jiki, musamman, babban adadin FAs da ba a gamsarwa (Omega-3.6). Idan kun dauki capsules biyu na man kifi kowace rana, za a rage yawan matakin LDL da cholesterol da kusan 5-10% daga ainihin. Wannan samfurin a zahiri “yana tsaftace” ganuwar jijiyoyin jiki, yana sake zagayawa cikin jini kuma yana taimakawa rage karfin jini. Masana sun ce yana da kyau a sha mai kifi ga tsofaffi (sama da 50), don rigakafin duka atherosclerosis da kuma bayyanannun abubuwan da ke tattare da jijiyoyin zuciya da jijiyoyin jini.

Kamar yadda kake gani, kifi wani bangare ne wanda ya cancanta kuma ya zama dole ga marasa lafiya da ke dauke da sinadarin cholesterol. Yana da wadatar arziki a cikin macro- da microelements, sunadarai wadanda suke dafuwa sosai, masu kitse.

Ta hanyar ƙara kifin ruwan maryam a cikin menu, ba za ku iya bi da kanku kawai cikin abubuwan shaye-shaye ba, har ma inganta lafiyarku, dawo da matakan cholesterol ɗinku zuwa al'ada da ƙara haɓaka rayuwar ku. Sanya fifiko nau'ikan da ke tafe: salmon, herring, kifin, maskin, tama, sardine da kifin teku. Yi amfani da Boiled ko stewed. Ya kamata a watsar da daskararre, bushe ko bushe a ciki. Kuma tabbas, san ma'auni.

Nagari kifi iri iri tare da wuce haddi cholesterol a cikin jini

Don daidaita al'ada cholesterol, kuna buƙatar bin wani abinci na musamman, wanda dole ne ya haɗa da kifi. Tare da kwayoyi, kayan lambu, 'ya'yan itãcen marmari, wajibi ne a ci 100 g (zai fi dacewa teku) kifi sau 2 a mako. Zai iya maye gurbin nama kuma samfuri ne mai araha.

Yana da mahimmanci kifayen da ke da ƙwayar cholesterol su kasance iri ne mai kitse, saboda suna da yawa acid. A kai a kai suna shiga jiki, suna ba da gudummawa ga ƙirƙirar cholesterol “mai kyau” a cikin hanta da kuma tsabtace tasoshin jini.

Kifi mai ɗanɗano ya haɗa da kifin salmon, tuna, herring, cod, trout, halibut, sardine, salmon, flounder da sauransu. Kowannen su shine ɗakunan ajiya na abubuwa masu amfani. Misali, herring yana da wadatar sunadarai, bitamin B12, B6, D, phosphorus, zinc da fat acid. Herring yana da sauƙi a kan kantin ajiyar kayayyaki, kamar yadda aka kama akan sikelin masana'antu. Saboda jikewa tare da kitsen, yana da sauri ya lalace, sabili da haka ana sayar da shi a cikin kayan da aka dafa, kyafaffen da gishiri. Amma mutanen da ke da atherosclerosis suna buƙatar cin ɗanyen tumbin da aka dafa ba tare da ƙara kitse a cikin jita-jita ba.

Wani kyakkyawan kifi mai lafiya shine mackerel. Hakanan ya ƙunshi acid na omega-3, selenium, mai yawa bitamin B12, bitamin D, magnesium, phosphorus da niacin. An lura cewa a cikin lokuta daban-daban maida hankali na kitse na iya bambanta, a lokacin bazara ne ƙarancinsa, kuma a lokacin hunturu yafi. Mackerel galibi ana sayar da shi ana sha, amma ya fi kyau a ci shi sabo.

Tsakanin nau'ikan marine, cod, ko hanta kwalin kwalliya da caviar, mai arziki ne a cikin abubuwa masu amfani. Mutanen da ke da atherosclerosis na iya cin caviar salted mai ɗanɗano, amma an sha sigari saboda ikon yin tasiri cikin karfin hawan jini.

Hakanan yana da mahimmanci yadda ake dafa kifi mai. Zai fi kyau dafa shi a cikin hanyoyi masu zuwa:

• gasa
• tururi
• gasa
• dafa a kan wani bude wuta.

Idan ka soya cikin mai, to, zaka iya rasa duk abubuwan gina jiki.

Loversaunar masu kifi da aka kwantar da hankali suna mamaki ko zai yiwu a ci kifin da aka sha idan akwai ƙwayar cholesterol a cikin jini. Likitocin sun bada shawarar sosai kan barin duk wani abinci da yake shan sigari, saboda suna daukar karin nauyi a hanta. Cin abinci mai yawa na irin wannan abincin ba zai amfana da ko da lafiyayyen mutum ba, musamman idan kun haɗa shi da barasa ko abinci mai soyayyen.

Don haka, kifi da babban lipids ba kawai zai yiwu ba, har ma ya zama dole a ci, saboda abubuwan da ke tattare da shi zasu taimaka rage matakin jininsu da inganta kiwon lafiya. Koyaushe kuna buƙatar nuna ma'ana daidai, ku ci kifi a kai a kai kuma dosed.

M sinadaran kifi

Dangane da mazaunin wurin, kifi ya kasu kashi biyu / ruwan teku. Ta dandano, naman dabbobi na farko an ɗauke shi mafi mahimmanci, ko da yake abin da ke aukuwa na biyu ya fi daidaita. Kifin teku ne tare da tasirin cholesterol wanda yake da ƙima a haɗu a cikin menu.

• Sunadarai 7-23%. Abubuwan gina jiki ba su da ƙaranci ga nama. Suna da kyau a cikin daidaituwa. Tainauke da amino acid wanda ke sauƙaƙe shan abinci: albumin, myoglobin, methionine.
• Fats 2-34%. An kafa su ne akan omega-3 mai cike da kitse mai narkewa, wanda ake iya saukeshi cikin sauki. Wannan shine kawai abu wanda jikin ba ya samarwa, amma yana da mahimmanci don aiki na al'ada na tsarin zuciya, metabolism.
• Bitamin, macro- da microelements. Kifi na kifi ya ƙunshi mafi yawa daga cikinsu fiye da rago, naman maroƙi ko naman sa. Musamman mahimmanci sune bitamin A, E, K, D, waɗanda suke da wahalar samu daga wasu samfuran.

Kifi kamfani ne na abin da ake ci. Nama cikin sauƙin ta narke, kuma abun da ke cikin kalori ya dogara da nau'in, hanyar shirya. Sabili da haka, don runtse cholesterol, ana bada shawarar kifi a dafa, a gasa ko a gasa a cikin tanda.

Duk wani kifi ya ƙunshi cholesterol, adadinsa kai tsaye ya dogara da yawan mai:

• Skinny (mara mai)) har zuwa 2% - freshch perch, pike, cod, pollock, pike perch, hake, blue whiting, trout, kifin. Kusan babu cholesterol a cikin kifi, adadinsa shine 20-40 MG a 100 g. Varietiesarancin mai mai ya fi dacewa da abincin da ya biyo bayan cututtukan ƙwayar cuta, matsalolin narkewa.
• Matsakaicin mai mai na 2-8% - bahar teku, herring, tuna, shayar teku. Yawan cholesterol yana da kadan - 45-88 MG a 100 g. Nau'ikan mai-matsakaici mai gina jiki, mai dacewa ga abincin 'yan wasa.
• Fat 8-15% - kifin kifi, kifi mai ruwan hoda, dusar kankara, kifin kifi, halibut. Cholesterol 90-200 mg da 100 g.
• Musamman mai ƙima sama da 15% - kifin masara, herring, zanen dunƙule, mackerel, eel, lamprey. Cholesterol 150-400 MG a 100 g. Yawancin nau'ikan jan kifi musamman mai kifin mai suna sosai a adadin kuzari (200-350 kcal a cikin 100 g), saboda haka yana da kyau a cinye su sama da sau biyu / mako. Sauran ranakun da za ku iya cin abinci tare da ƙananan abun da ke cikin kifin mai.

Don matsaloli tare da ƙwayar lipid, atherosclerosis, ana bada shawara don amfani da jita-jita kifi sau 3-4 / mako.

Kifi lafiya da cutarwa

Wani irin kifi zan iya ci tare da cholesterol mai yawa? Zai iya ɗaukar rikicewar rikicewa, amma mafi yawan amfani sune mai kitse / musamman ma nau'ikan omega-3 mai arzikin acid, omega-6. Suna rage adadin cholesterol da hanta ke samarwa. Wannan yana rama yawan ci cholesterol. Haka kuma, abubuwa masu aiki na naman kifaye suna daidaita dabi'ar metabolism, karfafa tasoshin jini, da rage hadarin kamuwa da cutar atherosclerosis da cututtukan zuciya.

Tare da dyslipidemia, kifi, kifi, kifi, tuna, trout, halibut, herring, herring suna da amfani sosai. 100 g na irin wannan naman yana dauke da tsarin yau da kullun na omega-3 / omega-6, wanda ke taimakawa sosai don magance yaduwar cututtukan atherosclerotic.

Wace irin kifi ba za a iya cinye shi da babban cholesterol ba? Tare da atherosclerosis, matsalolin jijiyoyin jiki, ba za ku iya amfani da su ba:

• Kifi a cikin batter ko soyayyen kayan lambu ko man shanu. Frying yana lalata dukkan abubuwan alama mai amfani. A ƙarƙashin rinjayar yanayin zafi mai zafi, mai yana samar da carcinogens. Suna haɓakar danko na jini, rage nutsuwa na tasoshin jini, suna taimakawa ci gaban atherosclerosis. Cholesterol a cikin kifi ma yana ƙaruwa da dalili.
• Salted herring. Increasedarin yawan sodium yana haifar da riƙe ruwa. Wannan yana ƙaruwa da matsin lamba, yana haifar da kumburi, yana taɓar da kwararar jini, yana haifar da yanayi mai kyau don ƙirƙirar filaye.
• Sushi yayyaya. Rashin kula da zafin kifin na iya haifar da kamuwa da cututtukan fata.
• Kyafaffen, pickled, gwangwani. Irin wannan kifayen yana ƙunshe da sinadarai mai yawa, babu wadataccen kitse na polyunsaturated. Dandano, kayan haɓaka dandano, gishiri suna haɓaka mummunar tasiri akan metabolism, tasoshin jini.

Amfanin kifin mai mai

Tare da babban cholesterol, babban menu yakamata ya haɗa da ba kawai fiber, 'ya'yan itace da kayan marmari na kayan lambu ba, har da furotin, bitamin B da polyunsaturated fatty acids (PUFAs), waɗanda suka haɗa da sanannun Omega - 3.6 da 9. Babban hanya don samun mashahuri Waɗannan abubuwa masu amfani na iya zama mai da ƙiba, mai ruwa ko kifin ruwa.

Duk kifayen suna da amfani sosai. Tabbas, ruwan teku, zuwa mafi girma, da kogi, zuwa mafi ƙarancin yanayi. Wannan ita ce wurin rayuwarsu na ruwa. Amfani akai-akai na taimaka wa:

• haɓaka abun da ke ciki na tsarin na hematopoietic a cikin jiki,
• rigakafin cutar kansa, saboda yana da "wakili" a cikin abun da ke ciki,
• sabunta halittar hangen nesa,
• kunnawa na tafiyar matakai na fata,
• anti-mai kumburi tsari
• kwakwalwa tafiyar matakai
• karuwa cikin mahimman albarkatu.

Abinci a cikin kifi

Protein kayan gini ne na sel, amma ba shi ya samar ba. Wannan shine dalilin da ya sa ya zama dole a sha shi tare da abincin da ya dace. Babban abun ciki na furotin (furotin), wanda yafi na nama, narkewar sauri, abun cikin kalori mai karba, yasa kifin ya zama abincin da yafi cin riba.

Kifi na kifi wani kyakkyawan lafiyayyen kayan masarufi ne wanda ke ba da gudummawar ruwa tun daga ƙuruciya. Tsarin tsari shine rigakafin hauhawar tasirin cholesterol, wurarenda ake kira cholesterol, atherosclerosis, zuciya da cututtukan jijiyoyin jiki. Tasiri mai amfani ga aikin kwakwalwa, yana ƙaruwa da ƙwaƙwalwa, ƙwaƙwalwa. Abubuwan da aka haɗu da mai na kifi suna kunna haɓaka samar da sunadarai masu rikitarwa ta hanta - lipoproteins.

Bitamin B - yana da fa'ida cikin fa'idar tsarin hematopoietic, rage abun cikin lipoproteins mai yawa a cikin jini (LDL) (cholesterol, wanda aka sani da "mara kyau"), a lokaci guda yana ƙara yawan lipoproteins mai yawa (wanda aka sani da "kyakkyawa").

Phosphorus (P), aidin (I) fluorine (F), alli (Ca), baƙin ƙarfe (Fe), magnesium (Mg), potassium (K) - waɗannan abubuwa ne na micro da macro waɗanda ke daidaita metabolism. Suna aiki a matsayin injin da yawa halayen, shafi daban-daban tsarin aiki na jiki. Kifi da aka cinye sau da yawa a mako yana hana haɓakar cholesterol kuma, saboda haka, haɓakar mummunan haɗarin cerebrovascular. Yana kariya daga cututtukan asibiti na cututtukan zuciya. Kuma lokacin da aka hada aidin a cikin abun da ke ciki, lokacin da ya shiga jiki, yana da ikon tsara glandar thyroid.

Bitamin "E" da "A", suma sun wajaba don aiki na yau da kullun gabobin ciki. Vitamin "E" yana taimakawa tsawon rai, sabunta jiki a matakin salula. Bitamin "A" yana daidaita metabolism.

An yi imanin cewa kifin ruwa mai tsabta a cikin tsarin sa da kayan sunadarai yayi kama da kaji, amma kifin ruwan teku na musamman kuma baya sake maimaita yanayi. Amma, masana kimiyya sun samo abubuwa makamantan wannan a cikin man da ke haɗe. Sabili da haka, ga waɗanda ba su jure wa kifayen kifi ba, zaku iya ɗaukar teaspoon na man a kowace rana, kamar yadda kuma ku ɗanɗana su da salads kuma ku ƙara zuwa wasu abinci. Mata za su gano sabon samfurin kayan kwalliya.

Yaya yawan cholesterol a cikin kifi?

Duk kifin, zuwa digiri ɗaya ko wata, ya ƙunshi adadin wannan kwayar halitta, amma za a danganta ta da "kyakkyawa" nau'in cholesterol, wanda ba ya cutar da lafiya, amma yana shiga cikin matakan rayuwarsa.

Bayan 'yan kalmomi game da kifi daban-daban. Kuna iya cin abinci stew raw, zai zama abin ci a tebur na bikin. Amma irin kifi, ya yi akasin haka, yana buƙatar dafa shi na dogon lokaci, tunda yawancin opisthorchs waɗanda ke lalata hanta da ciki "suna rayuwa" a ciki. Kifi, da ake kira Stavrida, ba ya wanzu - wannan sunan kasuwanci ne na iri-iri.

Cholesterol da aka samo daga samfuran kwayoyin, tare da dafa abinci mai laushi, dafa abinci mara lahani, ba zai cutar da jiki ba. Idan an dafa kifin ta hanyoyi masu lalacewa, to ba zai kawo fa'idodi ba, illa kawai lahani ne.

Wace irin kifi ne mai kyau ga cholesterol

Wadanda suke fuskantar matsalar matsalar kwayar cholesterol, duk da haka suna yin Allah wadai da wannan sautukan, zasuyi amfani musamman ga kifin mai. Irin kifin masara tare da ba mai yawa sosai ba na cholesterol a cikin abun da ke ciki sun sami damar tsara kwayoyin halitta. Waɗannan sun haɗa da kifin kifi, kifi, kifi da kifin kifi. Red caviar zai zama da amfani, ko da a kan sanwic tare da man shanu. Tabbas, idan aka haɗu da mai an halitta shi da gangan.

Irin wannan nau'in kifin yana da babban abun ciki na ƙwayoyin lipoproteins mai yawa (cholesterol mai kyau). Zaka iya zaɓar waɗannan nau'ikan:

• tuna (Thunnini),
• halibut / marine,
• herring / Baltic herring (Clupea harengus membras),
• sardine (Sardine).

Idan cholesterol ya riga ya shafi lafiyar ɗan adam, alal misali, tare da atherosclerosis, ya kamata ku zaɓi ƙarin nau'ikan kuɗaɗen fata: kamar su kwalin ko pollock.

Yadda zaka zabi kifin da ya dace

Ba ya da kyau a koma ga abincin gwangwani don taimaka wa jikinku ya zama ko lafiya, ko da yake wasu likitoci sun ce kifin gwangwani suna da kaddarorin amfani da yawa kamar kifin da aka dafa ta kowane irin hanya. Amma, duk da haka, jita-jita da aka yi a gida za su riƙe abubuwa masu amfani da yawa.

Ya kamata a guji nau'ikan da aka ɗanɗana idan wannan ba gidan hayaki ne na mutum ba, kamar yadda a halin yanzu kawai kyafaffen da na'urorin sinadarai.

Kuna buƙatar siyan kifi a cikin shagunan amintattu. Bai kamata ya sami mummunan wari ba, ya dace da launi da sigogi na gani. Misali, kifi mai ja, dangin kifi, ba za'a iya yanyantawa, ruwan hoda ko lemo mai haske.

Kadan mai mai, kifin ya zama lokacin bazara lokacin da yake motsawa sosai. A cikin hunturu, adadin mai yana ƙaruwa.Ya kamata kuma a tuna cewa ƙazantar da mazaunin wannan halittar, hakan zai iya zama mai guba. Kifi yana ɗaukar dukkanin karafa masu nauyi da abubuwa masu lahani daga tafkuna da koguna. Mafi sau da yawa, kifin ruwan teku wanda ke zaune kusa da jiragen ruwa wanda ke barin amfani da fetur, ya kwashe shara daga kananun, yana zubar da abincin da ya ɓace, kuma ya yi muni fiye da gurɓatar kogin.

Yana da haɗari sayi kifi akan hanya, daga masunta na gida, musamman idan yana da wani aiki. Mutuwar akai-akai. Kifi da gonaki su ma ba su kirkirar da ingantaccen wurin zama ba. Ruwa a cikin wuraren ajiyar ruwa yawanci mara kyau ne, datti, cike da abubuwa daban-daban na abubuwa masu cutarwa. Mafi yawan lokuta, suna buɗewa ta hanyar da ba a ba da izini ba, sabis ɗin ba su duba shi ba, wanda ke da haɗari sosai ga masu siye. A yanayin yayin da aka sami irin wannan kifin, yakamata a bi da sarrafa shi sosai, mafi kyawun ta hanyar tafasa.

Mafi kyawun zaɓi shine zaɓi ɗan kifi matasa, ana iya ƙaddara shi gwargwadon ƙaramin nauyi da girmansa, idan aka kwatanta da manya.

Contraindications

An sanya kifin a cikin yara har zuwa shekara guda, kuma bayan shekara guda, ya kamata mutum ya tuna kasancewar kasusuwa a cikin kowane mutum. Ba da shawarar don amfani da mutanen da ke da rashin lafiyan amsawar furotin ba. Babu ƙarancin haɗari shine gaban parasites, opisthorchids a cikin kifi, galibi tafkin da kogi. Ga sauran, yana da wuya a yi iƙirari kan kifin da kansa, amma ban da hanyoyin da za a ambata. Carcinogens da sauran abubuwa masu cutarwa ana haɗa su da abincin gwangwani na dogon lokacin ajiya, kyafaffen kifi mai gishiri shima bazai iya yi ba idan ba tare da sa hannun sunadarai ba.

Ya kamata a lura cewa likitoci ba su ba da shawarar mutane da keɓaɓɓen cholesterol su cinye ƙangin kifi. Kuna iya cin abinci kawai a kan broth na sakandare. An sanya shi bisa ga wannan algorithm: sanya kifi a cikin akwati mai zurfi tare da ruwa, kawo shi a tafasa, bar shi na minti 10, sannan magudin kifi, sake tattara ruwa kuma ci gaba da dafa miya.

Yadda ake amfani da babban cholesterol

Hanyoyin dafa abinci ya kamata ya zama mai sauƙi kamar yadda zai yiwu: ta hanyar tafasa / tafasa, a cikin tanda, a cikin tukunyar jirgi biyu. Yana da kyawawa cewa ta sa a kan rake waya don magudana ƙona yawan kitse. Frying kifi, musamman nutsar da mai, an haramta shi sosai - wannan tabbatacciyar hanya ce don samun cholesterol mai cutarwa a cikin jiki. Daga kayan yaji, ya fi kyau a zabi waɗanda ke taimakawa mutum ya zama mai lafiya: lemun tsami, ganyen bay, kirfa, oregano. Gishirin da ke cikin babban cholesterol ana cinye shi da iyaka.

Kifi na sarauta

Kifi, kifi ko kuma ruwan kifi mai ruwan hoda, tare da ƙasusuwa, amma ba tare da kai ba, sun dace da tasa.

• kifin b / g
• bay
• lemon tsami
• namomin kaza
• grated karas
• cokali biyu na kirim mai tsami,
• dill.

Wanke samfuran, tsaftace kifi, a yanka a cikin yanka, don gasa guda 2-2.5 cm Tun da cuku ga mutanen da ke da ƙwayar cholesterol sosai zai yi yawa, ya kamata a zaɓi karas. Yanke namomin kaza zuwa rabi, ƙara karas, haɗa tare da kirim mai tsami. Da farko sanya kifin a kan takardar yin burodi sannan a dafa a digiri 180 na mintuna 15. Sa'an nan, a kowane yanki saka bay ganye, yanki na lemun tsami da karas tare da namomin kaza. Gasa wani minti 20. Sanya takardar ƙarfe a ƙarshen ƙasa don cikawar bai ƙone. Bayan dafa abinci, yayyafa tare da Dill kuma ku bar su simmer na mintina 15 a cikin tanda a kashe.

Mackerel 5 da minti

Minti biyar, ba shakka wata ma'ana ta alama, kifin yana dafa ɗan daɗewa, albeit da sauri. Ana iya cin wannan tasa a adadi kaɗan kuma ba fiye da sau ɗaya a cikin kowane watanni biyu. Yayi kyau tare da tebur na abinci.

• mackerel b / g,
• bay
• barkono (baƙi),
• cranberries
• gishiri (dandana, amma saboda kifi an ɗan gishiri gishiri),
• lemun tsami, rabi
• tafarnuwa, 5 cloves.

Yanke kifin a cikin yanka yanka, a kurkura, a saka jakar filastik. Pepper da gishiri, girgiza komai da kyau. Matsi lemun tsami, ƙara grated tafarnuwa, sake girgiza a hankali. Sanya jaka a farfajiya, sanya cranberries da bay ganye tsakanin ɓangaren kifi. Rufe jakar da wuya. Nemi tsawon minti 30.

Chef kifi

Don wannan kwano, mafi yawan ɓangaren litattafan almara na teku, halibut ko kifin kifin salmon shine mafi yawanci zaba.

• tsare
• kifi:
• gishiri, barkono,
• bay
• albasa mai yawa,
• karas
• zucchini.

Kurkura mai fillets kuma sa a tsare, barkono, gishiri, ƙara bay ganye. Yanke albasa cikin zobba, rufe su da dukkan nama. Yanke zucchini da karas cikin zobba na bakin ciki a saman. Kunsa tsare daure kuma sa a cikin tanda. Gasa na akalla minti 30. Hakanan, za'a iya shirya wannan tasa a cikin tanda ko kan gasa. Wasu mutane suna son dafa n fillet, kuma nan da nan gaba ɗaya kifi.

Ofaya daga cikin nau'in cutarwa shine telapia da pangasius. Waɗannan nau'ikan kifaye ne masu datti waɗanda suke rayuwa a cikin ruwa na yankuna masu zafi, wani lokacin har ma da shara. Yawancin lokaci ana kiran su "datti", yayin da suke cin duk abin da suke gani a ƙasan kogin, bi da bi, an riga an lalace su a matakin salula. Duk da cewa ƙididdigar tana cike da irin waɗannan nau'ikan, ba a ba su shawarar cin abinci daga likitoci.

Yadda kifi ya kawar da yawan ƙwayoyin cuta

Aya daga cikin nau'ikan wakilai na abubuwan ruwa sune tushen tushen tushen acid na polyunsaturated. Su ne ke da ikon tsara yadda ake samar da kyakkyawan cholesterol, wanda ke da haɓakar metabolism, don samar da homon, don aikin hanta da sauran gabobin. Hakanan yana bayar da gudummawa ga samar da bitamin D.

Ta hanyar yin amfani da abincin teku (kogi har zuwa ƙasa mai ƙima), ana ƙarfafa ganuwar tasoshin jini, an share hanyoyin jini da haɓaka, ana dawo da metabolism. Saboda haka, mummunan cholesterol baya tarawa a jikin bangon jijiyoyin jini, gabobin ciki har da kwakwalwa, suna karbar abinci mai gina jiki yadda ya dace, suna cike da iskar oxygen.

Amma lokacin cin kifi, yana da matuƙar mahimmanci a kula da yawan zaɓin, hanyoyin dafa abinci, in ba haka ba, zai daina zama mai amfani.

Shawarwari - wannan ingantaccen bayani ne wanda aka watsa daga mutum zuwa wani, ko yarda da shi lamari ne da ya shafi kowa.

• Idan akwai shakku lokacin sayen kifi, ya kamata ku jiƙa shi a ruwa tare da lemun tsami na 'yan awanni, wanda zai buƙaci canza sau da yawa. Wannan bai shafi kifayen da aka lalata ba, tabbas tafinta yana cikin sharan. Muna magana ne game da shakku game da mazaunin.
• Kada ku gasa kifi, musamman herring, duka ba tare da tsaftacewa ba. Da fari dai, zai yi ɗaci, abu na biyu, yana iya ƙunsar tsutsotsi.
• Kifi yana nufin samfuran abinci, har ma da mafi yawan nau'ikan nama, zai fi dacewa nama.
• Yaran da suka ci kayayyakin kifaye marasa kyau za a iya yaudarar: haɗu da kifi da minced nama kuma bi da su zuwa wuraren sayar da nama, wanda, a mafi yawan ɓangare, yara suna ƙauna.

Abincin al'ada na cholesterol yana da alhakin libido, har ma da ayyukan rayuwar jima'i. Wannan saboda asalin kwayoyin halitta sune ke da alhakin samar da kwayoyin halittar jima'i.

Fresh daskararre herring a cikin ruwan 'ya'yan itace

• 2-3 gawa mai sanyi,
• Albasa 1
• cakuda barkono.

Kwasfa kifi, a yanka a cikin manyan guda, a saka a cikin kwanon soya mai zurfi, a sa yankakken albasa a cikin zobba a saman, kakar tare da barkono. Zuba ruwa kadan. Babu buƙatar ƙara mai.

Sannan a rufe murfin, a saita zuwa mafi yawan zafin rana, a kawo a tafasa. Sannan wutar dole ne a rage ta rabi, a kashe tsawon mintuna 15-20. Kuna iya fahimtar cewa an shirya tasa ta albasa. Ya kamata ya zama mai laushi, translucent. A lokacin dafa abinci, guda na herring bai kamata a juya su ba.

Gasa mackerel tare da dankali

Don kilogiram 1 kilogiram zaka buƙaci:

• 2-3 gawawwakin mackerel,
• 2 albasa matsakaici,
• 100 g kirim mai tsami
• barkono dandana.

Kwasfa kifi, a yanka fillet, a yanka a kananan guda. Yanke albasa cikin zobba, Mix tare da yanki na kifi, bar minti 10.

Sa'an nan kuma ƙara kirim mai tsami, gasa a cikin tanda na minti 50-60.

Kifi a ƙarƙashin gashin Jawo

Don wannan tasa, hake, pollock, da flounder sun dace.

• 1 kg na kifi fillet,
• 3 karas,
• Albasa 2,
• 100 g cuku mai wuya
• 200 g kirim mai tsami
• wani gungu na greenery.

Rufe takardar yin burodi tare da takardar, sanya fillet. A saman, sa fitar da albasarta, karas, cuku grated. Gashi tare da kirim mai tsami, saka a cikin tanda na 1 hour. Yayyafa kayan da aka gama tare da ganye, a bauta nan da nan.

Kifi na Girka

• 1 kg na kowane kifi fillet,
• 300 g tumatir
• 300 g da barkono
• 2 cloves na tafarnuwa,
• 100 g cuku mai wuya
• 200 g kirim mai tsami.

Man shafawa kwanon burodi tare da man zaitun, saka fillet cikin guda.

Na dabam shirya miya don kifi. Don yin wannan, yankan kayan lambu sosai, haɗa su cuku, kirim mai tsami, zuba fillet. Gasa a cikin tanda na minti 30-40. Ku bauta wa tare da kayan lambu sabo.

A ƙarshe, girke-girke bidiyo.

An tabbatar da shi a kimiyance cewa yawan cin kifi na tsawon watanni 2-3 yana haifar da raguwa a cikin yawan ƙwayoyin tsoka a cikin kashi 20%, haɓaka mai kyau da kashi 5%.

Abubuwan da marubutan aikin suka shirya
bisa ga tsarin edita na shafin.

Abun ciki da kuma cholesterol

Kayayyakin kogin kogin maryam sun ƙunshi yalwar bitamin da ma'adanai, kamar su:

• phosphorus tare da aidin,
• alli, selenium tare da zinc,
• Omega-3 tare da Omega-6 (musamman a cikin kifi, kifi, maskerel),
• bitamin A, E, B, D, kuma a wasu nau'ikan - C.

Kifin teku mai mai daɗin gaske ana ɗauka shine babban tushen Omega-3, wanda ke cikin haɗuwa na cholesterol "daidai". Godiya ga wannan damar kifayen kifi, an karfafa bango na jijiyoyin jini, garkuwar jini, wadatar jini ga gabobin jikinsu yana inganta, kuma yanayin dukkan tsarin jikin yana inganta.

Amma nau'ikan nau'ikan kifi da nau'ikan kifaye suna da kima mai yawa, don haka akwai keɓaɓɓen rarrabuwa mai zuwa:

• nau'ikan mai mai mai yawa - daga 15% (wel, halibut, whitefish),
• m kifi - har zuwa 15%,
• matsakaiciyar mai mai - 8-15% (sigar fata, irin kifi),
• aji mai kitse - har zuwa 2% (cod).

Abin ban sha'awa, ana lura da ƙaramar mai a cikin kifin bayan tsalle, watau a lokacin rani. Matsakaicin (25% na nauyin jikin duka) na kitse an kai shi a watan Disamba. A matsakaici, abincin teku ya ƙunshi 6.5 g na Omega-3 ga kowane kifi 200 g.

Cholesterol yana cikin naman kifi, amma adadin sa, har da matsayin mai, mai canzawa ne:

• kifaye daban-daban (kamar mackerel, stellate sturgeon) sun haɗa da 300-360 MG na ƙwayar cholesterol ɗin "daidai",
• irin kifi, notothenia - 210-270 mg,
• pollock, herring - 97-110 mg,
• kifi - 56 MG
• harshen teku, Pike - 50 MG kowane,
• mackerel doki, cod - 30-40 mg.

M kaddarorin kifayen suna rage kiba

Yawan wadatar abun da ke ciki ya kayyade girman amfanin kifin a jiki. Tare da yin amfani da kifi mai dafa abinci na yau da kullun, akwai ƙarancin rage ƙarfin darajar da ke tattare da mummunan ƙwayar cholesterol, amma ƙara abun ciki na Omega-3, wanda ke ba da damar:

• karfafa tasoshin zuciya
• haɓaka aiki da tasiri na kwakwalwa,
• don inganta yanayin jiki, adana karfi da saurayi,
• inganta abun da ke ciki da yawa na jini,
• normalizes lipid metabolism,
• samar da rigakafin cututtukan cututtukan da yawa, irin su angina pectoris, ciwon suga, bugun jini, bugun zuciya.

Misali, sturgeon, herring da ire-irensu suna karfafa garkuwar jiki, kara girman jijiyar gani, yanayin fata, kusoshi, gashi. Kifi mai tsami ba tushen rayuwa bane na bitamin D, amma ana karfafa shi da bitamin B12. -Arancin mai-kitse da abu mai tsoka (1-2% mai) sun ƙunshi furotin gini mai yawa (16-18%).

Kifi kamfani ne wanda yake da ƙoshin abinci wanda ya ƙunshi abubuwa na musamman da suka wajaba don ingantaccen aiki ga abubuwan da ke cikin jikinsu.

Fa'idodin kifayen teku:

• Gyara kayan jikin mutum (duk da kasancewa mai kitse, yana dauke da adadin kuzari),
• haɓaka ƙwayar gastrointestinal a cikin cututtukan da yawa (saboda sauƙin ƙwayar cuta),
• rigakafin cutar thyroid (saboda kasancewar aidin a cikin abun da ke ciki),
• samar da wani sakamako na antitumor (saboda kasancewar bitamin B, E, acid da ba a gamsar da shi ba),
• anti-mai kumburi sakamako (saboda aidin),
• rigakafin cututtukan zuciya da jijiyoyin bugun jini (wanda ya sa sinadarai, bitamin B, B1, D, acid din da ba shi da nauyi),
• increasedara ƙarancin gani, wanda ke samar da bitamin A, B2,
• saukar da cholesterol a cikin jijiyar jini, wanda Omega-6 da 9, bitamin B3 da B12 suke da alhaki),
• ilizationarfafa yanayin motsin rai, kulawa da tsarin juyayi na tsakiya (aidin, alli, iron, magnesium, bitamin B, Omega-3),
• tsawo da haɓaka ingancin rayuwa.

Kifayen kogin ba su da kifi fiye da kifayen teku, amma ya kamata a fi su da nama. Mafi girman damar rage karfin dangane da sinadarin cholesterol an baiwa su ne ta hanyar Pike perch, pike, bream, burbot.

Wanne zan iya ci?

Tare da ƙara yawan ƙwayar cholesterol a cikin jiki, shine, don tsara shi, yakamata kuyi amfani da nau'in kifaye masu kitse, mai ruwan sanyi. Masu sana'a sun ba da shawarar gami da kifin salmon, tuna, trout, herring, sardines, da mackerel a cikin abincin. Misali, gram na gram 85 g ya ƙunshi 1 g na EPA da DHA. Madadin salmon, zaku iya cin farin kifi (halibut, trout) a cikin adadin har zuwa 150 g.

Amma mutanen da ke da cholesterol suna buƙatar cin kifin yadda yakamata. A saboda wannan, ya kamata a gasa abincin, a soya a cikin ruwan 'ya'yansa a kan wuta a bude (gasa) ko kuma steamed. Haramun ne a yi amfani da mai na kayan lambu domin shirya kowane abinci na kifi. Musamman masu cutarwa shine soya kifi a cikin man sunflower. Wannan hanyar dafa abinci tana kawar da duk abubuwa masu mahimmanci kuma suna fitar da mummunan cholesterol.

Mahimmanci: kifin da aka sha yana dauke da maganin carcinogens, sabili da haka, bai kamata a haɗa shi cikin menu ba. Amintaccen mai ɗanɗano, gishirin gishiri ko daskararre.

Duk da fa'idodin da ba a iya bayyanawa na abincin abincin teku ga jiki mai ɗauke da cholesterol, musamman don aiwatar da matakan cholesterol, kifi na iya zama mai cutarwa. Wannan haɗarin yana faruwa ne saboda iyawar kifin don shan ƙwayoyi, gubobi da sauran abubuwa masu cutarwa daga ruwan da yake iyo. Don haka, kifayen da aka kama daga cikin tafkin da ke ƙazanta na iya ƙunsar salts na baƙin ƙarfe mai nauyi. Tendencyarin haɓakar tara gishiri na cadmium, chromium, gubar, arsenic, gami da abubuwan rediyo, kamar strontium-90 isotope, ana ba su kayan tunawa da kifi.

Usefularancin amfani shine tsohuwar kifin, saboda tara abubuwa na carcinogenic da ke ciki akan duk rayuwar rayuwa. Yawancin adadinsu "sanannen" mai amfani abubuwan ganowa tare da adadinsu, wanda ya ƙimar darajar kifin.

Baya ga ingancin ruwa, kayan adanawa bayan kamun kifi sun shafi kifin kifi. Bayan koguna, tafkuna, tekuna, kifin ya shiga "gona kifi", inda aka ajiye shi cikin manyan wuraren ajiyar ruwa. Don kuma ta sami isasshen nauyi, ana ciyar da ita da abinci tare da ƙari na abubuwan ƙira. Wani lokacin ana fama da yunwa kafin a yanka, domin akwai karancin caviar a ciki. Sau da yawa akan irin wadannan gonakin sai an kamu da cuta. Kuma cutarwa daga kifaye mara lafiya yana da girma:

• strontium-90, cadmium da sauran karafa masu nauyi suna haifar da tabarbarewa da kodan, hanji, da cikin mata - ovaries,
• Abubuwan cutarwa suna haifar da rashin haihuwa a cikin maza,
• kifaye masu kamuwa da cuta na iya haifar da cutar kansa
• tsohuwar kifaye mara lafiya ta cutar da jinin, yana lalata hanyoyin tafiyar da rayuwa, yana tsokani rashin daidaituwa na hormonal,
• kifaye masu kamuwa da cuta suna haifar da guba da kumburi a cikin narkewa (musamman lokacin amfani da samfurin da aka saya cikin tsari da aka gama).

Na musamman haɗari shine mummunan kifaye ga mata masu juna biyu. Ba zai cutar da matar ba kawai, har da jaririn da ya girma a cikin mahaifarta, yana haifar da rikicewar jiki da raunin hankali.

Ana samun cholesterol a cikin kifi a adadi daban-daban. Duk abin da aka maida hankali, ba shi yiwuwa a ƙi naman kifi, saboda ko da ƙaramin yanki na iya saturate jiki tare da omega-3 wanda ya dace, wanda ke dawo da tsarin aiki da gabobin jikin mutum. Abin da ya sa za mu yi ƙoƙarin amsa irin nau'in kifin da za ku iya ci tare da babban cholesterol.

Abun kifi

Abun kifin ya hada da abubuwanda suke tabbatarda yanayin tafiyar jini

Yawancin bitamin da ma'adanai sun fi mai da hankali a cikin kogin da kifayen teku:

• phosphorus tare da aidin,
• alli, selenium tare da zinc,
• Omega-3 tare da Omega-6,
• bitamin A, E, B, D, kuma a wasu nau'ikan - C.

A cikin ƙirƙirar cholesterol "lafiya", Omega-3 ya ƙunsa, wanda aka samo a cikin adadi mai yawa a cikin kifin ruwan mai. Godiya ga wannan bangaren, ganuwar tasoshin jini ya zama mai ƙarfi, jini yana canza abin da ya ƙunsa - yana shayar da shi, kuma yanayin tsarin jiki da gabobin jikinsu yana aiki.

Daban-daban nau'ikan samfuran kifaye sun ƙunshi adadin kitse mai lafiya:

• sama da 15% - mai mai (sardines, anchovies, herring),
• har zuwa 15% - m (halibut, saury, mackerel, eel),
• 8-15% - matsakaici (chum, mackerel doki, herring),
• har zuwa 2% - mara mai mai (pike, bream, perch).

Cakuda cholesterol a cikin naman kifi:

• har zuwa 50 MG - mackerel doki da kwalin,
• 50 MG kowane - marine harsuna na Pike,
• MG 56 - kifi,
• 97-110 mg - pollock da herring,
• 210-270 mg - irin kifi da notothenia,
• wani kifi - 300-360 MG na “daidai” cholesterol.

Abubuwan da aka gyara

Ta hanyar tsarin halittaccen arzikinta, kowane kifi yana da amfani. Koyaya, saboda abubuwan amino acid da microelements, ana ɗaukar ruwan marfin “mai kyau”.

M abubuwa a cikin abun da kifayen nama:

1. Amintaccen Fillet na kifi shine samfurin abinci mai sauƙin narkewa. Idan aka kwatanta da naman sa, ana narke kifi a cikin sa'o'i biyu, wanda shine sau 4 fiye da nama.
2. Kifi mai. Ayyukan anti-atherogenic wanda mai kitse na abincin teku ya ba ka damar haɓaka ƙarin lipoproteins a cikin hanta. An ƙirƙira su zuwa ƙananan cholesterol kuma kawar da tsarin jijiyoyin ajiya da yawa. Don yin rigakafi da rigakafin cututtukan ischemic, wajibi ne a ci kifi kowace rana.
3. Micro da Macro abubuwa. Fillet ya ƙunshi phosphorus, alli, baƙin ƙarfe, magnesium, potassium, jan ƙarfe, zinc, manganese, sulfur, sodium, selenium. A wasu nau'ikan kifin ruwan marmara - aidin, fluorine da bromine. Duk waɗannan abubuwan haɗin gwiwa suna ba da gudummawa ga ci gaban tafiyar matakai na rayuwa. Potassium da magnesium suna da tasirin gaske akan tsarin zuciya. Don hana ciwon zuciya da rage haɗarin abin da ya faru da kashi 20%, har ma da yawan ƙwayoyin cuta, zaku iya cin kifi aƙalla sau ɗaya a mako.
4. Vitamin A. Fat-mai narkewa abu mai kyau yana tasiri gabobin hangen nesa kuma ya shiga dukkan matakan rayuwa.
5. Vitamin E. Yana kara sautin dukkan jiki, yana aiki azaman antioxidant. Abun da aka gano yana rage yawan tasirin cholesterol a cikin jini. A cikin marasa lafiya da atherosclerosis, bitamin E yana rage ƙananan ƙwayoyin atherogenic na lipids, ta haka ne hana faruwar cututtukan zuciya.
6. Vitamin B12. A cikin marasa lafiya da atherosclerosis, yanayin da ke ciki yana rage maɓallin ƙwayar ƙwayar cuta ta atherogenic, ta hana abin da ya faru na cututtukan zuciya.

Wata matsala ta zamani a likitance ita ce karuwar yawan marasa lafiya da ke dauke da kwayar cholesterol a cikin jini. Jikin ɗan adam da kansa yana samar da abu mai kama mai da ake kira cholesterol. Jiki ba zai iya aiki ba tare da cholesterol da ke tattare da kwayoyin ba da jima'i, Vitamin D.

Rarraba cholesterol zuwa mara kyau (low density lipoproteins) da kyau (babban yawa na lipoproteins) yana ba da shawarar buƙatar magance mummunan, haifar da bugun zuciya da bugun jini. Kyakkyawan cholesterol - wani yanki na membranes cell, garanti na ƙoshin lafiya da tsarin juyayi, narkewa. Likitoci baki daya sun ce abu mafi mahimmanci a cikin tsari na daidaitaccen alamomin cholesterol alama ce ta abinci mai ma'ana.

Amfanin kifin don rage mummunar cholesterol

Da yake magana game da yanayin abinci mai dacewa, masana abinci masu gina jiki suna buƙatar jerin abincin kifi na wajibi. Abubuwan da aka haɗa daga cikin fillet ɗin kifi suna ƙayyade dandano da amfani. Kifi na asalin ruwa da na ruwa mai laushi sun ƙunshi abubuwa, amino acid, da microelements da suka wajaba don cikakken murmurewa:

• Abincin abinci da sauri mai narkewa yana samar da furotin wanda ba shi da ƙima ga furotin nama. Amino acid suna wasa da kayan gini don kayan aikin salula na jikin mutum.
• An gano mai kifi ta hanyar anti-atherogenic property. Omega-3 da Omega-6 mai kitse na taimakawa ga kwayar "amfanoni" na abinci mai guba a cikin hanta. Lipoproteins, yana gudana cikin yardar rai ta hanyar jini, yana "tsabtace" ganuwar ciki na jijiyoyin jini daga tarin kitse mai tarin yawa. Wannan tsarkakewa yana rage hadarin hauhawar tasirin cholesterol da kuma rikitarwa abubuwanda ke haifar da cutar asherosclerotic.
• Kifi ya ƙunshi ƙananan abubuwa da macro: phosphorus, alli, baƙin ƙarfe, magnesium, potassium, jan ƙarfe, zinc, sulfur, sodium, selenium. Tsarin ruwan marmari ya yawaita da aidin, fluorine da bromine. Wadannan abubuwa sune wani bangare na enzymes wadanda suke aiki a matsayin abubuwan kara kuzari ga tafiyar matakai na rayuwa a jiki. Magnesium da potassium suna da tasirin gaske akan yanayin ƙwayar zuciya da jijiyoyin jini. Tsarin daskararren abubuwa na micro da macro tare da kayan kifi yana kawar da yiwuwar kamuwa da ciwon zuciya a cikin mutumin da ke da ƙwayar cholesterol.
• Bitamin mai-mai narkewa A da E suna da ingancin anti-atherosclerotic kuma suna da tasiri kan rage karfin cholesterol.
• Vitamin B12 yana da amfani mai amfani ga tsarin haiatopoiesis.

Kifi na Kifi a cikin Manyan Lipoproteins da yawa

Gasar a cikin matakin HDL sune tuna, trout, halibut, herring, sardinella da sardine. Masana ilimin abinci sun ba da shawarar cin abincin da aka dafa da gasa. Akwai ra'ayi cewa gwangwani na kifayen na sama ma yana taimakawa ƙananan cholesterol, amma ba duk likitoci ne suka yarda da wannan ba.

Cost-tasiri iri-iri

Herring, sanannen ne a Rasha, an gane cewa yana da fa'idodi mai yawa ga mutanen da ke da ƙwayar cholesterol sosai. Don wannan dalili, ana buƙatar yanayi ɗaya - cin abinci daidai. Ba za a sami sakamako mai amfani daga herring salted. Boiled ko gasa zasu zama daɗin ɗanɗano, da kuma prophylactic.

Siffofin dafa abinci mai kyau

An shirya shirya kifin da ya dace daidai lokacin yanke hukunci mafi girma don amfanin amfani don dalilai na magani da kariya. Hanyoyi guda uku waɗanda da gaske suna da amfani mai amfani ga cholesterol sune dafa abinci, hurawa, da yin burodi.

Amma kafin dafa abinci, dole ne a zabi kifin bisa ga shawarar kwararrun:

• Siyan kifi ya fi kyau daga masu siye masu daraja tare da suna mai kyau,
• yana da kyau a zaɓi wani kifi wanda ba shi da girma, saboda kifi mai yawa yana nuna shekarun sa, dattijo ya tara abubuwan cutarwa,
• kuna buƙatar haɗa hankalin ku na wari: kifi mai tsami yana da ƙanshin ruwa, amma ba haushi ba, idan kifin ya ji ƙanshi kuma mara daɗi, wannan na nuna cewa sabo ne,
• zaku iya latsa gawa da yatsan ku, idan yatsan yatsa na wani lokaci, to kuwa yana da kyau, tunda babu wani tsayayyen naman kifi,
• launin launin gawa ya bambanta da launin toka zuwa ja.

Dangane da bukatun adanar kifi, ana iya adana shi a cikin firiji don kwanaki 2-3, a cikin injin daskarewa har zuwa watanni da yawa.

Man kifi da kuma cholesterol

Man kifin, a matsayin ƙari na bitamin a cikin nau'in kwalliya, ana ɗaukarsa azaman madadin waɗanda ba sa cin kifi. Kifi mai shine babban ɗakunan ajiya mai yawan polyunsaturated mai. Shan capsules guda biyu a kullun yana taimakawa rage yawan tasirin cholesterol, tsaftace tasoshin jini, da kuma daidaita haɓakar jini. Kwararrun masana kiwon lafiya sun bada shawarar shan mai kifi ga duk wanda ya wuce shekaru 50 don hana ci gaban atherosclerosis, bugun zuciya, da bugun jini.

Idan kuna bin ka'idodi masu sauki don canza abincin, hada da abubuwan dafaffen kifi mafi kyau a cikin abincinku, zaku iya samun ƙananan matakan cholesterol. Kada ka dogara kawai kan kwayoyi. Da yawa za su iya guje wa cututtukan da ke haifar da rashin wadataccen lipoproteins, gami da ruwan teku ko kifin ruwa mai ruwa. Bayar da jikin ɗan adam tare da furotin mai narkewa mai sauƙi, samfuran kifin mai inganci suna daidaita aikin tsarin endocrine, suna da amfani mai amfani akan tsarin juyayi na tsakiya, inganta yanayin motsin rai, ƙarfin tunani da ƙwaƙwalwa, da kuma inganta tafiyar matakai na rayuwa. A cikin marasa lafiya da ƙwayar ƙwayar ƙwayar cuta mai yawa, abincin kifin yana rage yiwuwar rikicewar cututtukan zuciya.